Hypertension, traditionally associated with older people, is becoming a growing concern among young people. A sedentary lifestyle and unhealthy eating habits are contributing to this phenomenon, revealing the urgent need to pay attention to this disease.
Dr. José Antonio García Donaire, specialist in nephrology, HTN and Vascular Risk Unit at the Successfully Being Facility Universitario Clínico San Carlos in Madrid and president of the Spanish Society of Hypertension and Vascular Risk, in conversation with EFE Healthhighlighted that hypertension presents non-specific symptoms that make its detection difficult. Among the most common are headache, fatigue and palpitations. This lack of recognition contributes to underdiagnosis, especially in young people who do not usually associate these symptoms with this condition.
Late diagnosis can have significant health implications. Hypertension is a chronic disease that may require long-term treatment and with possible side effects. Therefore, it highlights the importance of early diagnosis and lifestyle changes.
The specialist recommends learning to live with this chronic illness, that will accompany them all their lives.
Blood pressure measurement: an essential practice
Dr. García Donaire emphasizes that young people should adopt the habit of measuring their blood pressure at home. Using appropriate equipment and following specific protocols is very powerful to ensure accurate measurements, which will facilitate effective management of hypertension.
To ensure accuracy in blood pressure measurement, the specialist provides clear guidelines, such as using an approved device, measuring pressure at rest, and recording multiple readings to obtain an average. This helps establish reliable and effective follow-up with the primary care physician.
The increasing incidence of hypertension in the young population requires greater awareness and education. With early attention and healthy habits, it is possible to mitigate the risks associated with this disease and promote a healthy life.
Furthermore, “this disease is polygenicand if one of your parents is hypertensive, all the more reason you should take your blood pressure regularly,” says García Donaire.
Eating habits that increase the risk of hypertension
The eating habits that most increase the risk of hypertension are excessive salt/sodium consumptionthe abuse of processed and ultra-processed foods and a diet poor in fruits and vegetables.
Specific risk habits
- Add a lot of salt to your food or frequently eat very salty foods, such as sausages, preserves, instant soups, commercial sauces and salty snacks.
- Consume many processed or ultra-processed products, because they usually provide hidden sodium and, in addition, saturated and trans fats.
- Eating little fruit and vegetables, which worsens the usual balance of the diet and is associated with greater cardiovascular risk.
- Drink alcohol excessively as it can raise blood pressure.
- Abuse drinks with caffeine or stimulants, especially if they replace healthier habits.
What is best to limit
- Cured meats, sausages, cured cheeses and pickles.
- Fast food, fried foods, industrial pastries and salty snacks.
- Commercial sauces, bouillon cubes and ready-to-eat preparations.
- Frequent or high quantity alcohol.
What to look for
A good rule of thumb is to check labels and choose products with less sodium, in addition to cooking more at home to control added salt. It also helps to follow a DASH-type pattern, which prioritizes fruits, vegetables, legumes and fresh foods.
How stress affects
The stress of everyday life can raise the blood pressure of young people, both occasionally and, in some cases, more sustainably if it is repeated frequently and accompanied by unhealthy habits.
How blood pressure responds to stress
When a young person faces a stressful situation (exams, social pressure, work, family problems), the body releases hormones such as adrenaline and cortisol, which speed up the heart and constrict blood vessels. This causes brief rises in blood pressure, which usually return to normal values when the stress episode passes.
Chronic stress and risk of hypertension
If stress is constant (for example, high academic demands, early work pressure or frequent conflicts), the body can maintain a prolonged state of alert, which, together with habits such as poor diet, sedentary lifestyle or alcohol/caffeine consumption, increases the risk of hypertension in youth and young adults. Studies in adolescents show that high levels of stress are associated with prehypertension and increased future risk of cardiovascular disease.
Long-term health effects
Although stress alone is not considered the sole cause of hypertension, it can contribute to its development by promoting inflammation, weight gain, and poor lifestyle habits. In the long term, this can increase the risk of heart attack, stroke, and heart and kidney damage, even in young people.
What young people can do
Reducing blood pressure associated with stress involves combining healthy habits: regular exercise, adequate sleep, balanced diet, reducing caffeine/alcohol and relaxation techniques (deep breathing, meditation, mindfulness). Controlling stress not only helps lower blood pressure but also improves overall well-being and reduces other cardiovascular risk factors.
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